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How to choose Edible Oils Correctly? 课程教案、知识点、字幕

同学们 大家好 欢迎回到

美好生活“油”此而来的课堂

我是油与健康篇主讲教师张宁

通过前面课程的学习

我们了解了日常食用油的健康特点

这节课让我来说说

如何科学地选择食用油

以及食用油在购买 贮存 烹饪时

应该注意的问题

近30年来

我国居民食用油脂消费量

逐年递增 10% 以上

油脂是高能量食物

无论是动物油脂还是植物油脂

吃多了都对健康不利

《中国居民膳食指南》建议

培养清淡饮食习惯

少吃高盐和油炸食品

成人每天食盐不超过6g

每天烹调油25到30g 约两汤匙左右

每天反式脂肪酸摄入量不超过2g

每种食用油脂都有不同的特点

平衡合理的膳食脂肪酸

构成有利健康

猪油 牛油 羊油等动油脂含饱和脂肪酸丰富

植物油大都富含不饱和脂肪酸

动物油脂含有脂溶性维生素A D

植物油中富含维生素E和K

荤油和素油搭配

可以取长补短

日常食用植物油品种众多

很难说哪种最好

例如 豆油富含多不饱和脂肪酸

和维生素E D

容易酸败变质

因此一定要注意出厂日期

尽可能趁鲜吃掉

玉米油中不饱和脂肪酸含量达80%以上

主要是亚油酸

还富含维生素E

除用于煎 煮 炸外

还可用于凉拌

橄榄油和山茶油中

单不饱和脂肪酸含量

是所有食用油中最高的

同时还含许多生物活性物质

花生油富含油酸 卵磷脂 脂溶性维生素

以及生物活性很强的天然多酚类物质

常年固定吃某一种油不值得提倡

因为会造成脂肪酸营养不平衡

食用油一定要杂一点

厨房中应该经常更换不同种类的烹调油

或食用由几种植物油搭配 调制的混合油

目前我国居民膳食中

n6/n3多不饱和脂肪酸的摄入比例过高

因此建议多吃深海鱼类 坚果类等

富含n-3多不饱和脂肪酸的食物

亚麻籽中α-亚麻酸高达50%以上

紫苏籽油更高

夏威夷核果油中含30%

火麻油中含α-亚麻酸约20%

南瓜籽油中α-亚麻酸约15%

此外还有油菜籽油 核桃油和大豆油中

n-3多不饱和脂肪酸含量也较高

市场上的食用油不仅品种多

同一种油也有不同等级的商品

食用植物油一般可分为

一级 二级 三级和四级 共四个等级

一级 二级食用油品质好 口味清淡

但植物中的生物活性成分

在精炼过程中已被大部分除去

三级 四级食用油则生物活性物质含量

会比较多 香气浓

但一定要无异味

国际橄榄油协会将橄榄油

分为初榨橄榄油和精炼橄榄油两大类

共五个级别

压榨花生油 压榨油茶籽油 芝麻油等

只有一级和二级之分

俗话说陈酒新油

食用油受热和长时间光照

特别是紫外光会导致氧化酸败

特别是不饱和脂肪酸含量高的食用油

部分转化成羰基化合物出现哈喇味

油脂氧化的产物如过氧化物等

会损坏肝脏和免疫系统

市售一级种子油的过氧化物值

通常每千克应低于0.1毫克

冷榨食用油的过氧化物值

可以达到0.5毫克每千克以下

各种油脂脂肪酸组成不同

达到酸败时的过氧化值也不同

猪油为20

橄榄油为50-60

豆油 葵花籽油 玉米油

达到125-150时才出现哈喇味

富含多不饱和脂肪酸的食用油

如亚麻籽油等

宜放入冰箱保存

储油容器 如油瓶要避光 隔氧 干燥

不要用老油瓶装油

要用清洁 干燥的新油瓶

过了保质期的油不宜食用

建议根据需要尽量选择小包装的食用油

对于大多数女性来说

做菜是每天的必修课

但厨房弥漫的油烟对身体健康影响很大

不同的食用油烟点不同

适合不同油温的烹饪方式

适合凉拌的油

有芝麻油 亚麻籽油

冷榨橄榄油 色拉油等

适合水焯后炒菜及中火油炒的食用油

有大豆油 玉米胚芽油 花生油 葵花籽油

核桃油 油菜籽油 橄榄渣油

以及奶油和猪油

适合大火高温煎炸的油类

有棕榈油 椰子油与山茶油

日常饮食不妨采用少油 低温烹饪

如蒸 煮 炖 涮等

减少油的摄入

好了 让我们小结一下

这节课的内容

各种食用油营养特点不同

荤素搭配 植物食用油多样性

有助于保持膳食脂肪酸平衡

多吃n-3多不饱和脂肪酸的食物

改善必需脂肪酸的摄入比例

一级 二级油脂精炼程度高 口感好

三级 四级油脂保留的生物活性成分多

可以根据需要选择

油脂容易氧化变质 要妥善贮存

最好食用新鲜食用油

不同的烹饪方式应该用不同的油脂

减少厨房油烟

到这里 油与健康篇的内容就全部讲完了

在这个单元中

我们学习了油与肥胖

脂肪酸与心血管疾病的关系

认识了常见食用油中的脂肪酸和天然活性物质

以及它们的健康特点

食用油多样性有助于膳食脂肪酸平衡

谢谢大家

Good Oils for Better Life: Introduction to Science of Edible Oils and Essential Oils课程列表:

Chapter 1 Oils and Delicacies

-1.1 Journey of Edible Oil Discovery

--Journey of Edible Oil Discovery

--Journey of Edible Oil Discovery - Notes

--Journey of Edible Oil Discovery - Study Questions

-1.2 Present Episode of Edible Oil

--Present Episode of Edible Oil

--Present Episode of Edible Oil - Notes

--Present Episode of Edible Oil - Study Questions

-1.3 The Mystery of Chocolate Cake

--The Mystery of Chocolate Cake

--The Mystery of Chocolate Cake - Notes

--The Mystery of Chocolate Cake - Study Questions

-1.4 Why Deep-fried Food Tastes Good?

-- Why Deep-fried Food Tastes Good?

--Why Deep-fried Food Tastes Good? - Notes

--Why Deep-fried Food Tastes Good? - Study Questions

-1.5 An Interview with Professor Tan: Palm Oil-King of Frying Oil

--An Interview with Professor Tan: Palm Oil-King of Frying Oil

--An Interview with Professor Tan: Palm Oil-King of frying oil - Notes

--An Interview with Professor Tan: Palm Oil-King of frying oil - Study Questions

-1.6 Uniqueness of Sichuan Cuisine

--Uniqueness of Sichuan Cuisine

--Uniqueness of Sichuan Cuisine - Notes

--Uniqueness of Sichuan Cuisine - Study Questions

-1.7 Lipid Processing Technologies

--Lipid Processing Technologies

--Lipid Processing Technologies - Notes

--Lipid Processing Technologies - Study Questions

-1.8 The Champion of Dairy Products- Butter

--The Champion of Dairy Products- Butter

-- The Champion of Dairy Products- Butter Notes

--The Champion of Dairy Products- Butter Study Questions

-Discussion:Delicacies DIY

Chapter 2 Oils and Health

-2.1 Oils and Obesity

--Oils and Obesity

--Oils and Obesity - Notes

--Oils and Obesity - Study Questions

-2.2 Oils that Keep You Slim

--Oils that Keep You Slim

-- Oils that Keep You Slim - Notes

--Oils that Keep You Slim - Study Questions

-2.3 Oils and Cardiovascular Health

--Oils and Cardiovascular Health

--Oils and Cardiovascular Health - Notes

--Oils and Cardiovascular Health - Study Questions

-2.4 “Safeguard” of Health—n-3 Polyunsaturated Fatty Acids

--“Safeguard” of Health—n-3 Polyunsaturated Fatty Acids

--“Safeguard” of Health—n-3 Polyunsaturated Fatty Acids - Notes

--“Safeguard” of Health—n-3 Polyunsaturated Fatty Acids - Study Questions

-2.5 Nutrition Facts of Vegetable Oils

--Nutrition Facts of vegetable Oils

--Nutrition Facts of Vegetable Oils - Notes

--Nutrition Facts of Vegetable Oils - Study Question

-2.6 Nutrition Facts of Animal Fats

--Nutrition Facts of Animal Fats

--Nutrition Facts of Animal Fats - Notes

--Nutrition Facts of Animal Fats - Study Questions

-2.7 Health Risks of Trans Fatty Acids

--Health Risks of Trans Fatty Acids

--Health Risks of Trans Fatty Acids - Notes

--Health Risks of Trans Fatty Acids - Study Questions

-2.8 How to choose Edible Oils Correctly?

--How to choose Edible Oils Correctly?

--How to choose Edible Oils Correctly? - Notes

--How to choose Edible Oils Correctly? - Study Questions

-Discussion:Share your experiences and/or suggestions on fitness diet plan with us.

Chapter 3 Oils and Beauty

-3.1 Introduction to Essential oils-Ⅰ

--Introduction to Essential oils-Ⅰ Video

--Introduction to Essential oils-Ⅰ Notes

--Introduction to Essential oils-Ⅰ Study questions

-3.2 Introduction to Essential oils-Ⅱ

--Introduction to Essential oils-Ⅱ

--Introduction to Essential oils-Ⅱ Notes

--Introduction to Essential oils-Ⅱ Studies Questions

-3.3 Distillation History-Ⅰ

--Distillation History-Ⅰ

-- Distillation History-Ⅰ Notes

--Distillation History-Ⅰ Study questions

-3.4 Distillation History-Ⅱ

--Distillation History-Ⅱ

--Distillation History-Ⅱ Notes

--Distillation History-Ⅱ Study questions

-3.5 Introduction to Aromatherapy-Ⅰ

--Introduction to Aromatherapy-Ⅰ

--Introduction to Aromatherapy-Ⅰ Notes

--Introduction to Aromatherapy-Ⅰ Study questions

-3.6 Introduction to Aromatherapy-Ⅱ

-- Introduction to Aromatherapy-Ⅱ

--Introduction to Aromatherapy-Ⅱ Notes

--Introduction to Aromatherapy-Ⅱ Study Questions

-3.7 New Favorites for Beauty-Ⅰ

--New Favorites for Beauty-Ⅰ

--New Favorites for Beauty-Ⅰ Notes

--New Favorites for Beauty-Ⅰ Study Questions

-3.8 New Favorites for Beauty-Ⅱ

--New Favorites for Beauty-Ⅱ

--New Favorites for Beauty-Ⅱ Notes

--New Favorites for Beauty-Ⅱ Study Questions

-DIY: Essential oil blending design for acne treatment

Chapter 4 Oils and Environment

-4.1 Origin of Waste Cooking Oil (Gutter Oil)

--Origin of Waste Cooking Oil (Gutter Oil)

--Origin of Waste Cooking Oil (Gutter Oil) Notes

--Origin of Waste Cooking Oil (Gutter Oil) - Study Questions

-4.2 Discriminating Recycled Cooking Oil

--Discriminating Recycled Cooking Oil

--Discriminating Recycled Cooking Oil - Notes

--Discriminating Recycled Cooking Oil - Study Questions

-4.3 Evolution of Biodiesel

-- Evolution of Biodiesel

--Evolution of Biodiesel - Notes

--Evolution of Biodiesel - Study Questions

-4.4 An Interview with Professor Reaney: Biodiesel and Our Life

-- An Interview with Professor Reaney: Biodiesel and Our Life

--An Interview with Professor Reaney: Biodiesel and Our Life - Study Questions

-4.5 Evolution of Lubricant

--Evolution of Lubricant

--Evolution of Lubricant - Notes

--Evolution of Lubricant - Study Questions

-4.6 Biolubricant, for Better Future

--Biolubricant, for Better Future

--Biolubricant, for Better Future - Notes

--Biolubricant, for Better Future- Study Questions

-4.7 Magical Insect Biorefinery

--Magical Insect Biorefinery

--Magical Insect Biorefinery - Notes

--Magical Insect Biorefinery - Studies Questions

-4.8 Case studies: insect factory

-- Case studies: insect factory

--Case Studies: Insect Factory- Notes

--Case studies: insect factory - Study Questions

-Discussion:Biodiesel, Biolubricants and Our Life

How to choose Edible Oils Correctly? 笔记与讨论

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